Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
:30 KB Armbar Hold Left
:30 KB Armbar Hold Right
:30 Banded Ankle Distraction Left
:30 Banded Ankle Distraction Right
10 Russian KBS
10/8 Calorie Bike
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
26 Minute AMRAP:
Health/Function:
6 Seated Russian Twist W/Slam Ball Per Side
8/6 Calorie Bike
10 Over The Shoulder Ball Slams
200 M Run
10 Russian KBS
8/Calorie Bike
6 Walking Lunges Per Leg
Performance (RX):
9 V-Ups
12/9 Calorie Bike
15 Over The Shoulder Ball Slams (30/20)
400 M Run
15 KBS (1.5/1.0)
12/9 Calorie Bike
9 KB Front Rack Lunge (1.5/1.0) Per Leg
Competition/Sport (RX+):
15 T2B
18/14 Calorie Bike
21 Over The Shoulder Ball Slam (50/30)
800 M Run
21 KBS (2.0/1.5)
18/14 Calorie Bike
15 KB Front Rack Lunge (2.0/1.5) Per Leg
Cool Down
*KB Calf Smash
*Banded Ankle Distraction
*Banded Wrist Distraction
